While the rest of the country settles in for the "off- season," us Valley folk are eagerly emerging from our summer hiatus and gearing up for a fabulous fall race season.

With the Tour de Scottsdale, Susan G. Komen Race for the Cure, Breast Cancer 3-Day Walk, Gaspin' in the Aspen Duathlon, Arizona Senior Olympics, Tour de Farm, and SOMA Quarterman and Half Ironman, October is gearing up to be one busy month for us race-crazed athletes.

So have fun! And a big congratulations to all you first-time triathletes we saw racing at Lake Pleasant last weekend!

Spooner, a nutritionist with Endurance Rehabilitation in Scottsdale, recommended determining during training the number of calories you will burn throughout an event. Then figure out how you?re going to replace them.

A rough guide, she said, is to consume 300-500 calories per hour for extended endurance events. Just remember, she added, everyone is different and can need more or less fuel. Those calories can come in many forms. Energy drinks, gels and even real food like peanut butter and honey sandwiches can give you the juice to beat the bonk, she said.

When it comes to race day, be sure you know what gel or energy drink will be used at the event. Try it before race day to see if it sits well. If not, try something else until you find the right mix that works for you.

Be sure you are replenishing lost electrolytes, too. Without them, your body simply can?t absorb the liquid you?re so diligently taking in, Spooner said. This can lead to dehydration and those ballooning race- day bellies.

There simply is no magic formula that works for everyone, Spooner said. Understand your body, plan, practice and prepare for a fuel-filled race that might just put you on the podium or give you a new PR.

?The body will tell you what it needs and what it craves if you have the ears to listen to it,? Spooner said. ?You don?t want to wait until your body needs it.

"Have confidence in your training, have confidence in your nutrition plan.?

Want to learn more? Contact Melissa at Endurance Rehab or pick up a copy of our best- selling book, Sports Nutrition for Endurance Athletes.

In celebration of October's race-heavy schedule, Triple Sports is excited to offer 15% off all nutrition products when you mention this email! This includes our highly sought-after nuun hydration drink, Carbo-Pro, Cytomax, Gu, Power Gel, Clif shots ... Everything you need to feed your body and perform your best. (For all you Sharkies fans, they should be here soon!)

We can't expect our bikes to perform if we don't give them a little TLC. Not sure what it takes to keep your two-wheeled friend happy? Triple Sports is here to help!

Check out our first-ever Bike Maintenance 101 Workshop from 6 to 7 p.m. Wednesday, Oct. 26 (free, of course). We'll help you out with basic, post- ride bike care and -- most important for most of us -- teach you how to fix those pesky flats. All in time for SOMA.

Bring your front wheel for a hands-on lesson on flat repair. We'll show you how to do this simple task, then let you practice on your own. We'll also give you a run-down on basic bike maintenance, such as how to lube and clean your chain, to keep your machine looking and riding like new!

Space is limited. Please register for this event no later than Sunday, Oct. 23 by calling us at 480.994.1174 or emailing info@triplesportsonline.com.

It?s the Woodstock of the bike world ? an event that draws thousands of cycling nuts and the industry folks who know how to drive us wild with their carbon frames and aero designs.

Interbike hit the Las Vegas strip the last week of September, bringing more than 1,000 brands and thousands of buyers to the gambling capital of the world. There was a lot to see ? some amazing new products and some we couldn?t help but think missed the mark.

Topping the latter category was Lake?s new CX-400 road shoe. This 240 gram cycling shoe comes with a carbon sole and a heel cup that boasts heat- moldable thermoplastic layers. The idea behind this, a Lake sales rep told us, is that the shoe can be baked in an in-store convection oven, slipped onto the customer?s foot, and hand-molded to fit every nook and cranny. All this for just $500

Garmin wowed the crowds ? and us ? with its soon- to-be-released Edge 205 and 305 cycling computers. This GPS-enabled wonder has the ability to measure pedaling cadence, heart rate, speed, distance, time, calories burned, altitude, climb and descent, plus much more. Where this nifty little tool really shines is in its software. The Edge 305 allows riders to upload and share their routes, giving detailed information on elevation gain and corresponding heart rate. Look for the new Garmin Edge as well as their popular Forerunner line at Triple Sports later this year.